It requires a lower calorie intake and an increase in exercise to go away. "A high sodium meal can cause you to store some excess water," says Hulslander. These include upright rows, clean and presses and side-lateral raises. Absolutely. If you are consuming more calories than you burn, you will gain weight. All rights reserved. The relationship between stress and weight gain also seems to work in reverse, whereby having excess abdominal fat itself can increase cortisol levels, driving a negative cycle of chronic stress in the body (84). A diet high in added sugars, especially from sugar-sweetened beverages, may increase belly fat. The article in your December 2014 issue about women's waistlines expanding the past few years intrigued me, because I have experienced an increase, and I have not gained weight. Excessive release of the hormone cortisol leads to a condition known as Cushing syndrome. 4 Ways to Manage Working With a Narcissist, If You Need to Pull an All-Nighter, This Should Be Your Diet, New Study: Serious Mental Illness Improves on Ketogenic Diet. In a separate two-year study, those who consumed the most dairy calcium, and with higher vitamin D levels, lost more weight (about 5.4kg) than those who got less of those nutrients. For managing your waistline, watching what you eat and being more physically active are the best places to start. Several other causes including side-effects to medication, stress, and genetic factors can influence weight gain. They could also increase the amount of fat lost in the stool. Some supplements may contain stronger concentrations of active ingredients that could pose health risks, as well as other ingredients not listed on the label. In women, 35 inches or more is a sign of. Alright then. This type is less harmful to health and serves as a layer of protection for your organs as well as insulation to regulate body temperature (1, 3). That said, further research into this topic is needed (72, 73, 74, 75). Any form of ongoing stress might have this effect, but one thats often forgotten is the stress of living in a noisy environment. Getting enough sleep is crucial for your health. Its not rocket science. Pelvic widening is natures way of ensuring that a woman wont have a problem giving birth. Recent research explores the possibility of a link. Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis. Image: Thinkstock. If you're still experiencing extra fluid retention after three cycles, talk to your doctor about finding a weight-neutral prescription. That summer, the U.S. government announced new guidelines lowering the threshold of what . More on this: What Does It Mean To Wear Trousers? What gives? This held true even though researchers controlled for age, exercise, and alcohol consumption. Body Weight, Bmi, Waist Size Which is the Best Indicator of Health? This was demonstrated in a landmark survey in the United States that found that there was a significant increase in physical inactivity, weight, and waist circumference in men and women from 19882010, suggesting Americans are increasingly becoming less active (43). Press gently with your fingers to perform this abdominal massage: Unlike stomach bloat that comes and goes throughout the day, abdominal fat, also called visceral fat, sticks around unless you make permanent changes to eliminate it. A lot of fast food franchises have switched out the regular versions of their sodas for reduced sugar versions. Women are also at risk of a 0.21cm increase in waist size for every 5dB increase in exposure to road traffic noise. (2021). When consumed in moderate amounts, especially as red wine, it is associated with lower risk of heart disease (11). 0.9 or more. Then, divide your waist size by your hip size. Some of the common causes of bloating include air swallowing, too much caffeine consumption, drinking beverages can lead to acid reflux in the stomach, thereby causing discomfort in the form of bloating. It may decrease fat oxidation, which may spare stored fat. While most weight gain is not dangerous, some weight gain especially if it's sudden, painful, or out of the norm for your body can be dangerous for long-term health and wellbeing. The Best Diets for Cognitive Fitness, is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. The next time you feel your abdomen expanding, pay attention to how it feels. 35 or more. But what you don't know isyour waistline is influenced by so many factors other than just caloric intake. This includes eating more fruits, vegetables, and lean protein, and reducing the amount of trans fat, refined carbs, sugar, and alcohol you consume. As a certified health coach, I work with clients on connecting with their bodies and understanding how certain foods, behaviors, and hormonal changes can interfere with their abilities to maintain health, happiness, and confidence long-term. When this occurs, muscles swell and retain fluids for a few days, and is a normal part of the recovery process.". If you find that you are gaining weight suddenly with minimal change to your diet or level of physical activity consult your doctor as this may be a sign of a more serious illness. In most women, hips widen enough during this time to exceed the width of their shoulders. Medical professionals recommend that individuals exercise at least 30 minutes each day to help improve and maintain your overall physical and mental well being. Here are 9 signs and symptoms of IBS. This article. Enter your email address below to start receiving my free weekly updates. Foods that can contribute to abdominal fat gain include: According to a 2021 research review, carrying excess fat around your midsection can put you at risk of: Menopause is another factor that contributes to an increase in abdominal fat. ", While working out benefits the body, as it boosts endorphins to make us happier, more creative, more productive, and balances our blood sugar levels to prevent diabetes and heart disease, too much training can cause our bodies to store fat, thanks again to the stress hormone cortisol. "Insulin resistance is in large part a result of chronic inflammation," Faraj says. Theres more at stake than being able to button your jeans. Common causes of excess belly fat include: 1. The average waistline size for a 15-year-old teenage boy is 33.5 inches and just 32.2 inches for a 16-year-old boy. Your information will not be shared and you can easily unsubscribe whenever you like. Please note the date of last review or update on all articles. Changes in bacteria diversity in the gut may be associated with higher weight and visceral fat. Khanna R, et al. Scientists suggest that dairy products can inhibit an enzyme that aids fat cell growth. Other indications of liver disease are usually present, though, including easy bruising, jaundice and swelling of the legs. Still widening of the pelvic bones with age affects both men and women equally. How Schizophrenia Impacts Cognitive Function, New Research: Moderate Drinking Provides No Health Benefits, An Important Reality for Navigating Grief, waistlines have grown faster than BMI levels, Daily Weighing May Help Manage Your Weight, Three Ways Autumn Promotes a Happier Frame of Mind. All rights reserved. See additional information. Period. Getting rid of excess belly fat, or abdominal fat, is a common goal for many. So, if youre gaining fat, Olesiak says youll notice it on several other areas of your body, such as your back and thighs. Practicing healthy lifestyle behaviors is a key component of managing chronic stress and keeping cortisol levels in check. Sometimes an extended stomach can be the result of a tumor, such as an ovarian tumor, as Howard Eisensen, M.D., director of Duke University's Diet and Fitness Center, told Shape. Thats so frustrating. However, there are times when sudden and unexplained weight gain might be dangerous for health and long-term wellbeing. Another weight control strategy that may backfire is drinking diet soda. If you've noticed a change in work schedule or travel, you might find yourself with diminished sleep or irregular cycles. How to tell if youre gaining fat or if your belly is bloated, When to contact a doctor with concerns about bloat or abdominal fat, ahajournals.org/doi/full/10.1161/CIR.0000000000000973, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, What Causes Stress Belly and How to Treat and Prevent It, Constipation Bloating: How to Treat and Prevent. Theres so many benefits to getting a good nights sleep and it doesnt cost a thing! Trans fats are often used in baked products and packaged foods as a cheap yet effective replacement for butter, lard, and higher-cost items. Women dont have the hormonal make-up for that. Don't miss your FREE gift. It is usually caused by an excess of gas, liquids or solids in your digestive system, or from disturbances there. Dumbbell or cable side bends. Further, try to limit sedentary behaviors and prolonged sitting. Linda Wasmer Andrews is a health writer with a master's degree in health psychology. Other symptoms include profound fatigue, constipation, intolerance of cold temperatures, and thinning hair or hair loss. But generally, abdominal fat is more constant. Wrap a tape measure around your waist over your belly button. Not getting adequate sleep can interfere with our hormones, predominantly cortisol and the hunger hormones, ghrelin, and leptin, which can enhance cravings and overeating. Although the two may look and possibly feel the same, weight gain and bloating have key differences. A four-inch increase in waist size increased a man's odds of having a low testosterone level by 75%; for comparison, 10 years of aging increased the odds by only 36%. Gaining weight from fat is different. Get the help you need from a therapist near youa FREE service from Psychology Today. The good news is there are as many remedies for bloating as causes. Though more research is needed, genetics may play a role in where we store fat in the body, including increased risk for abdominal fat accumulation. (80, 81). In an observational study involving 1,114 men and women, soluble fiber intake was associated with reduced abdominal fat. We all know that too many calories and not enough exercise can lead to weight gain. Fitness Prescription for Women. Dont worryI guarantee 100% privacy. In some cases though, rapid abdominal weight gain can actually be a sign of an underlying medical condition. Abdominal fat usually the result of overall weight gain. That said, having a high amount of subcutaneous fat is linked with a higher amount of visceral fat, therefore increasing your risk of health problems. In fact, youll add about an inch to your pelvis from age 20 to about age 80. Understanding the differences between stomach bloat and abdominal fat can help you determine the cause of your symptoms and the best way to manage them. Poor diet. American Heart Association, National Heart, Lung and Blood Institute ( 10) Waist circumference. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Because the weight gain occurs so quickly, abdominal stretch marks may be especially prominent. However, high alcohol intake may lead to inflammation, liver disease, certain types of cancer, excess weight gain, and many other health problems (14, 15). It is highly unlikely that your waist has actually increased by 2 inches in 4 days. Alcohol contains a high number of calories (7 calories per gram). If you choose to drink, aim for no more than 12 drinks per day. 12 more rows In particular, having a higher ratio of Firmicutes bacteria to Bacteroidetes is associated with higher weight and visceral fat (68, 69, 70, 71). So increase your calcium intake by eating more calcium-rich foods like milk, yoghurt, cheese and tofu. This article explains the different types of belly fat, how they affect your health, Losing weight overall is the only way to lose any belly fat in a healthy way. Though menopause affects all women differently, in general it tends to cause fat to be stored in the abdomen, rather than on the hips and thighs. Drinking so little water you're dehydrated. One of the most common disorders, sleep apnea, is a condition in which breathing stops repeatedly during the night due to soft tissue in the throat blocking the airway (103, 104). Seeing our waist get bigger can be damaging to our self-esteem. This article examines probiotics' effects on weight loss. Your risk of developing heart disease, type 2 diabetes, and hypertension increases if you are man with a waistline over 40 inches (101.6 cm) or a woman with a waistline over 35 inches (88.9. "These microscopic muscle tears occur during weight lifting and are part of the muscle-building process. Though some claim the high-fructose corn syrup (HFCS) in SSBs is the main contributor to visceral fat, most research suggests that HFCS and regular sugar (sucrose) both lead to weight gain in a similar way i.e., by providing excessive calories rather than playing a unique role in fat storage (11, 12,13). This, especially if consumed in addition to many other high-sugar food and drinks, can lead to excessive calorie intake in a day and, ultimately, excess visceral fat (8). This article explains how this fiber can help you lose belly fat and avoid, Sometimes you may be able to avoid weight gain on antipsychotics. It can mess with your satiety hormones which influence your feelings of hunger and fullness, leading you to crave fatty, sugary foods. Muscle mass helps burn calories more efficiently. For instance, vitamins A, D, E, and K are fat-soluble and must be consumed with healthy fats to be absorbed by the body. Exercise is essential to weight loss and maintenance. Additionally, chronic stress can affect other lifestyle behaviors that may lead to weight gain, such as negative coping behaviors (e.g., substance abuse), poor sleep quality, sedentary behaviors, and physical inactivity (83). While the connection between the gut microbiome and health continues to be investigated, current research suggests imbalances in gut bacteria may increase your risk of developing a number of diseases, including type 2 diabetes, heart disease, obesity, and gut disorders (e.g., irritable bowel syndrome, inflammatory bowel disease) (65, 66, 67). Symptoms that may arise in combination with weight gain include: Irregularity in the menstrual cycle Constipation Breathing difficulty Fatigue Hair loss Some people believe that ab exercises like crunches and sit-ups can help you burn belly fat. (2014). A sedentary lifestyle is one of the biggest risk factors for negative health events. On the other hand, subcutaneous is the layer of fat that sits directly under the skin. Here are some ways to tell the difference. This article was originally published on Sep. 29, 2016, Ariana Grande Reveals Her Unhealthiest Time & Calls Out TikTok Body Shamers, Meet "Soft Hiking," TikTok's Very Chill Outdoor Fitness Trend, Get Even More From Bustle Sign Up For The Newsletter. Not sure if youre gaining fat or just dealing with belly bloat? If you do any Googling on this subject, you might come up against the phrase "insulin resistance." A BMI of 30 or more (in men and women) indicates you may be overweight and could have a higher level of visceral fat. Waist size. Divide your waist size by your hip size. Many people say that they smoke to stay thinner, but thats counterproductive. Dumbbell or cable side bends 3. Smoking was associated with an increase specifically in abdominal fatespecially in visceral fat, which wraps around organs deep inside the torso and bodes ill for a persons health. Considering collagen drinks and supplements? "In an inflammatory state, fat cells may grow, and this growth pulls in cells from the immune system leading to increased proinflammatory signals and decreased anti-inflammatory signals." Today, most people experience chronic, low-grade stress rather than acute stress from an immediate threat (e.g., running from a predator). We avoid using tertiary references. Is Coffee Good for Our Bodies and Brains? Even with many countries having taken steps to limit or ban the use of artificial trans fats in the food supply, its important to still check the nutrition label if youre unsure. 40 or more. One study included nearly 300 visitors to university hospitals in South Korea. If your waist is 88cm (34.5 inches) or more, it is recommended to speak to a GP. Therefore, managing your stress through health-promoting lifestyle behaviors (e.g., nutrient-dense diet, regular exercise, meditation, addressing mental health) and working with a healthcare professional should be a priority (85). weight gain might be dangerous for health, thyroid is unable to produce enough thyroid hormone, birth control might lead to extra fluid retention, running coach and personal trainer Susie Lemmer, jet lag can really take a toll on the body, not drinking enough fluids during the day, extended stomach can be the result of a tumor. Youll just look more defined and balanced. By subscribing to this BDG newsletter, you agree to our. This may make the stomach appear more bloated and enlarged. Consuming adequate dietary protein can support weight management. Bloating is often caused by certain foods. Barbell rollouts. We tend to lose muscle mass, so our abdominal muscles aren't as tight as they once were, and the loss of elastin and collagen in our skin allows gravity to have its way so skin starts to sag. Fluid can also accumulate in the belly due to a noncancerous ovarian tumor leading to what's known as Meigs syndrome. There are a number of reasons why you may discover that your favorite pair of jeans no longer fit the way they used to. This post was originally published on September 29, 2016. A bulging waistline can bring with it a whole host of health problems that you definitely do not need in your life. Pair healthy fats, such as avocado, olive oil, fish, and nuts, with meals to get in all the nutritional aspects. Cortisol leads to a release of glucocorticoids or steroids, which promotes weight gain. If it's any consolation, women whose waist measurements are 28 inches or less are at the lowest risk for heart disease, and you are still within that range. Helping children who are neurodiverse build friendships, Preventable liver disease is rising: What you eat and avoid counts, Easy ways to shop for healthful, cost-conscious foods. Expressing gratitude and sincere praise goes a long way to improve workplace morale. Its thought that changes in bacteria diversity may lead to changes in energy and nutrient metabolism, stimulate inflammation, and alter hormone regulation, leading to weight gain. Trans fats are the among the unhealthiest fats. One type of fiber, soluble fiber, has been linked to belly fat loss. However, lack of sleep and weight gain present a chicken or the egg scenario. There are several serious risks associated with a waist circumference larger than 35 inches in people assigned female at birth or 40 inches in those assigned male at birth, including: 5 Type 2 diabetes Cardiovascular disease High blood pressure Insulin resistance and hyperinsulinemia Glucose intolerance Hyperlipidemia, or elevated cholesterol Scientists argue that artificial sweeteners trick the brain into thinking that theres a rush of calories coming from the sugar. Bloating is often temporary. Bloating is generally a temporary condition you can manage at home. Marriage vs. the Single Life: Who Has It Better? Importantly, it can also help you lose weight and belly fat. When cortisol builds up in the body however, it can wreak havoc. It's not an ideal situation on any level. Focusing on a health-promoting lifestyle, which helps prevent excessive amounts of both types of fat, is important (4). I am 59 years old, so it also could be aging in general, but I still think the belted styles kept women smaller. Sleep deprivation can impair cognitive function and increase the risk of accidents. It may alter hormones related to hunger and fullness. This build-up of fluid is generally painless, but can quickly lead to severe bloating and may be mistaken for garden-variety weight gain. Journal of Orthopaedic Research. Women. It is important to understand why you may be gaining weight around the waist so that you can take the necessary steps to get down to a healthy size. These differences in leptin and ghrelin are likely to increase appetite Another contributing factor may be that when were tired we tend to put in less effort to make healthy food choices or we may also be more sedentary as a result of increased fatigue.". Prepare a bedtime routine for yourself: dim the lights when its time for bed, keep your phone in your drawer, and read a book instead. Stay on top of latest health news from Harvard Medical School. I think your alternative explanation that aging is responsible is more likely to be true. Although the two may look and possibly feel the same, weight. Depression can emerge with diverse symptom profiles, including harsh self-criticism. Diets high in refined carbs and low in fiber appear to have the opposite effect on appetite and weight gain, including increases in belly fat (88). For centuries, people have used natural remedies, including herbal teas, to relieve bloating. | Passing gas occurs naturally, but if your farts smell rotten, something could be wrong. But if youre doing those things and still arent seeing the results you had hoped for, ask yourself whether one of these factors might be involved. There are a few that you cant do much about, like your genes and natural hormone changes at menopause. The more sources of noise pollution that a person was exposed to, the greater the risk of having a bigger waist. Over the nine-year study, the waist size of the people who didn't drink any soda increased by an average of 0.8 inches. Anne Fabiny, MD "Shorter sleep is associated with lower leptin and higher ghrelin," Faraj tells Bustle. Many people consume more added sugar daily than they realize.